Friday March 30th 2018

50min Constant Work @ Mod/High Intensity
3/sd KB Turkish Get Ups
3min Bike
30 Step Down Box Jumps
3min Row
30 KB Swings @ 24kg

Thursday March 29th 2018

A)24min EMOM
10 T2B
15 Wall Balls
10 Cal Row
50 DBL Unders

B)E1:15/6R
6 GHD HC/12 SBHC
Alt With
6 DH C2B

C)4 Sets
10/sd DB External Shoulder Rotations

Wednesday March 28th 2018

A)14min EMOM (build to a heavy weight)
2 KB Snatch
4 KB Overhead Step Back Lunges
8 KB Single Arm Swings
Only 1 Arm Per Min

B)E2:15/6R
8 BB DL

C)10min Air Bike @ Mod/High Intensity

Tuesday March 27th 2018

A)E2M/8R
3 Seated Military Press

B)15min AMRAP (record your rounds and pace yourself, this is a long one)
4 Kipping Pull Ups
8 Push Ups
16 KB Americanos 

Monday March 26th 2018

A)E2M/8R
1 Clean/Push Jerk (put it on your back)
5 Back Squats
1 Split Jerk (off your back)
5 Front Squats

B)Every 3min/5 Sets (goal is to finish)
5 HSPU
2 Rope Climbs
20 J.Lunges

C)2RNDS @ High Intensity
4min Row
4min Bike

Friday March 23rd 2018

A)8 Sets 1 Clean 5/sd Front Rack Step Back Lunges B)E3M/4R
15 BB Thrusters
200m Row Sprint

C)E3M/4R

100' Sled Push
10 Burpees

Thursday March 22nd 2018

A)1RND @ High Intensity
3min Bke
3min Row
3min Ski

B)E2:15/6R
5/sd Single Arm DB Rows
5 GHD HC/10 SBHC

C)E2:15/6R
5 Dips
5 Biceps Curls

Wednesday March 21st 2018

A)E2M/8R
3 Back Squat

B)21min EMOM
15 Wall Balls
1 PP/1 PJ/1 SJ
50 DBL Unders

C)50 Back Extensions

Tuesday March 20th 2018

A)E2:15/6R
5 Bench Press
10 Ring Rows

B)E2:15/6R
10 T2B
Max HSPU

C)30sec 90% Intensity
90sec off

Bike Sprints
6 Rounds

Monday March 19th 2018

A)E1:30/10R
2 Hang PWR Cleans (build to heaviest weight)

B)E2M/7R
5 DH Pull Ups
10 BB Thrusters

C)E2M/6R
50' Rope Pull
50' Sled Push

Friday March 16th 2018

A)36min Constant Work
3min Bike
3min Row
3min Skip
3min AMRAP
20 J.Lunges
10 Push Ups
10 T2B/Rings

Thursday March 15th 2018

A)E2M/8R (build to a heavy wt)
5 BB DL

B)E3min/5R
100' Sled Push
50 DBL Unders

C)12min EMOM
5 Reverse Grip Pull Ups
Alt With
10 Handstand Walk Practice

Wednesday March 14th 2018

A)E1:30/8S (build to a heavy wt)
5 Military Press

B)E3min/6S
250m Row Sprint (AFAP)
20 Air Squats

C)E90sec/4S
5/sd DB Ext Shoulder Rot
Alt With
10 Wall Push Leg Drops

Tuesday March 13th 2018

A)E2min/8S (build to a heavy wt)
3 Front Squats

B)E1:15/6R
2 Rope Climbs to 15' (do not touch the ground inbetween reps)
Alt With
5 Weighted Ring Dips

C)E1:15/6R
5 DH C2B
Alt With
10 RCWLD

Monday March 12th 2018

A)E1:30/9R
1 PWR Clean (from floor)
1 Hang Squat Clean To Thruster
1 Push Jerk

B)E90sec/6S
5 Single Arm Ring Row
Alt With
5 Bench Press

C)10-1 For Time
T2B
HSPU

Thursday March 8th 2018

A)Every 2min/6 Sets
8/sd Step Forward Lunges

B)18min EMOM
8 DB Shoulder Press
20 Toe Touch Planks
10 Leg Drops

Wednesday March 7th 2018

28min EMOM
10 SB Hamstring Curls
10 Burpees
5 DB Biceps Curls
5 Close Grip Push Ups

Tuesday March 6th 2018

28min EMOM
8 DB Side Lateral Raises
30sec Plank
10 DB Front Squats
10 Standing Calf Raises

Monday March 5th 2018

A)Every 2min/6R (do both exercises back to back)
16 J.Lunges (feel free to add weight if you like)
10 Clapping Push Ups or regular

B)12min EMOM
30 Rotating Planks
Alt With
12 Stability Ball Hamstring Curls

C)4 sets
10/sd DB External Shoulder Rotations

Friday March 2nd 2018

40min EMOM
30sec Ski Erg (easy pace)
50' Rope Pull/Sled Push
15 Push Ups
15 KB Russian Swings
1 Rope Climb

B)4 Setss
7/sd DB External Shoulder Rotations